Safe Core Movements During & After Pregnancy

Safe Core Movements During and After Pregnancy:

A Guide to Keeping Strong 🤰** Pregnancy is a time of profound change, not just emotionally and mentally, but physically too. 
For many of us expecting mothers, staying active and keeping our muscles, especially our core strong, is top of mind. 
But here's the question: How can we work on our core without overdoing it or causing strain that might harm us or our little ones? 
Today, I want to share with you my top five safe core movements that can be practiced during pregnancy. These exercises are designed to keep you strong, without putting undue pressure on your belly to avoid any "coning" or "doming" that can occur with certain core exercises.

1. Pallof Hold or Press **Work Those Obliques** 
The first exercise in our safe-core series is the Pallof hold or press. This movement is all about targeting the oblique muscles, which are crucial for torso stability and can help you manage the weightier front you’re now sporting. ![]

2. Single Arm Carry or Hold **Strength in Asymmetry** 
Second on our list is the single arm carry or hold. It's a fantastic workout to cultivate strength on one side of the body at a time. After all, you're going to need that single-sided strength postnatally when carrying your adorable baby around.

3. Overhead Hold or Carry **Raise the Roof with Your Strength** 
Elevating the farmer hold to new heights, literally, is the overhead hold or carry. By lifting a weight overhead, you engage not just your core but also your shoulders and arms, preparing you for lifting more than little ones in the future.

4. Side Plank **Obliques? Meet Your Matchmaker** 
Fourth on the menu is the side plank, a move that targets the oblique muscles yet again. But this time, with the added challenge of maintaining a plank position. It's all about that single-sided strength and balance.

5. Bird Dog **Balance and Core in Harmony**
Last but by no means least, we have the bird dog exercise. This one throws a little balance into the mix, really testing your core stability as you extend opposite arm and leg away from your body. 

During pregnancy, staying active and maintaining our core strength is crucial. The key is to keep the movements isolated and simple to avoid any unnecessary pressure.

Remember, your wellbeing and your baby's health are what's most important. I hope you find these movements helpful throughout your pregnancy.

They're designed to help you maintain and build strength in a way that's safe and effective for you and your baby.

Remember to listen to your body and consult with your healthcare provider before starting any new exercise routine.

Everyone’s journey is different and unique – especially when it comes to pregnancy.

If you've enjoyed these tips and found them useful, feel free to share them with other expecting moms. As we embark on this incredible journey of motherhood, let's support each other in staying healthy, strong, and empowered.